Tour Training

The tour is fully supported, which means you won’t need to carry any gear other than what you intend to use that day.

Think of it as you would any daily bike ride. So, you can ride with a bike that has a relaxed geometry and a lighter frame. You’ll be riding paved and unpaved roads and bike trails. Today the most suitable bike is a gravel, hybrid, road, touring, or mountain bike, with space for 35mm or wider tires. Yes, e-bikes are welcome. Create a partnership with your local bike shop (even if it’s 100 km away) to make sure your bike is suitable and ready.

• Whether your bike is 40 years old or brand new, have the local bike shop conduct a fitting for you when you begin training and get checked again at least a month before you leave to work out mechanical and comfort problems before the tour starts. Our mechanics recommend your bike be no more than 10 years old to ensure working parts and modern safety improvements.

• Read more about our LS+G Mechanic bike recommendations

• Put the widest tires possible on your bike and train with them. The route will include gravel roads so make sure your bike will safely navigate gravel. With wider tires you’ll be more comfortable, have fewer flats, and be able to travel on gravel roads more easily. Riders have had the best results with armored tires like Schwalbe Marathon Plus, Continental Gatorskins, and other similar flat resistant tires.

• Don’t opt for the lightest equipment – choose durable. If it does both, perfect! Your bike shop will know.

• Your saddle is very important! They can be expensive, and every person is different. Some love Brooks leather saddles (after they are broken in), others love Fizik, Specialized, or Trek. This is a very personal choice – work with your local bike shop!

Don’t want to wear all that skin-tight clothing? We completely understand.

Make sure your clothing reduces chafing on your body and helps keep you dry and cool. There are good options in mountain biking and fitness clothing that will allow you to wear looser clothing while still providing function. Avoid anything that can get caught in your wheels or chain. Ask your local bike shop!

• You will spend each day, for hours a day, contacting your bike in three places – hands, feet, and crotch/butt. Buy better gear for these places, always asking what will provide the greatest comfort, ventilation and protection.

• The required gear in the packing list is there for your protection. Get a good helmet, wear really bright clothes, and use a rearview mirror. A whistle or bell are required - a bell is a nice way to let folks ahead know you are approaching, while a whistle will stop a dog right in its tracks.

• While many riders use a seat bag, also consider adding a small high-quality handlebar bag. You’ll be carrying more food and gear during the ride, and a handlebar bag gives you easy access to your lunch, camera, and other stuff, while leaving your rear light unobstructed. (We don’t recommend a frame bag, as it will fight you across the windy plains.)

• Consider full-fingered bicycling gloves and gloves without an opening on your hands. They will protect your hands from sunburn and debris. (This is not required, only recommended.)

• Some people swear by clipless pedals and others loathe them. Research has shown that for average riders who don’t specifically train to pull on the up-stroke, clipless pedals do not make a big impact on efficiency and may promote knee and foot strain. They are helpful when you are pedaling out of the saddle. If you use clipless pedals make sure they provide a large degree of float and you are well practiced in their use.

• A GPS-enabled device that can load routes and provide turn-by-turn directions is required. A smartphone will work. While you will get a paper cue sheet each day, a GPS device can help you not miss a turn. If you get lost, they will also give directions back to the route. The tour will use Ride With GPS for routing, and we recommend you get familiar with the app for your phone or GPS device.

• Get a physical. Work with your doctor or physiotherapist to protect and reinforce any weak points on your body, including hands, wrists, elbows, shoulders, feet, knees, neck, and back.

• Get stronger. Cyclists need a strong core which will give your shoulders, neck, arms, and joints the support you’ll need.

• Get flexible. Yoga and other stretching programs will help you recover more quickly, supplement your core strength, and protect you in a fall.

• Be aware. Wear a heart rate monitor while training. A fitness watch will also work. This will improve your ability to train effectively and give you a warning sign of any unusual situations.

Begin aerobic and strength conditioning during the winter and early spring if you can. Focus strength training on your back and core.

Slowly build to elevate your heart rate (bpm). Increase your riding to where you can comfortably ride at a cadence of 75-90 revolutions per minute for one hour. Then begin following the training chart below.

• If you are new to riding, start by riding outdoors for short distances in a safe area where you can build your bike handling skills. Focus on holding your line, meaning riding in a straight line without weaving back and forth. After developing your bike skills, ride on unpaved surfaces to build understanding of how your bike behaves differently. Don’t begin with clipless pedals – if you choose to add them, do it after you’ve learned how to handle your bike and build your balance.

• Stretch before and after each ride.

• Learn about proper cycling nutrition. Here is good place to start.

• Start the training program below at least 14 weeks in advance of the tour. If you don’t have 14 weeks then follow the training chart until you leave.

Legend

• Easy: Relax, like a ride through the park with small children.

• Normal Ride at your normal speed.

• Fast: Ride at least 3-4 km / hour faster than normal.

Ride one Easy and one Normal day each week on unpaved surfaces.

Begin adding interval training from week #9 and onward. Intervals add power and endurance. Read what Bicycling Magazine recommends for training.